New Ulm CrossFit – WOD

Warm-up

4:00

20 Singles

10 Sit-ups

3 Dive Bombers

6 Suitcase DL (each side)

Mobility

Pigeon

Hip Circles

Accessory Work

12:00 Alt EMOM

E: :10 L Hang (:20 Chair, :30 Plank)

O: 6 Seated DB Press (AHAP)

Metcon

Metcon (Time)

3 Rounds

30 Dubs

20 Alt. DB Snatches 50/35

10 Sit-ups

10 TTB

20 OH DB Lunges 50/35

30 DB DL (15 per side) 50/35